Louie Simmons mentioned somewhere that he often does light weight for a ton of reps (sometimes hundreds) in order to increase blood circulation in the selected area and improve healing of muscles and tendons (for example, he would do long sessions with indian clubs to rehab/prehab his shoulders). I still haven't found any study backing that.

Does somebody has resources on this potentially very important subject?

Do you really need a study proving it works before you try it? Studies are all well and good, but if a load of reputable coaches all agree that something works, then I would just take their word for it. A little self-experimentation goes a long way.

Do a search for "active recovery". You can get the same effect as the clubs with a kettlebell or a weight plate. Do circles around your head with the weight. The exercise is sometimes called a "kettlebell halo".

_________________Stu Ward_________________Let thy food be thy medicine, and thy medicine be thy food.~HippocratesStrength is the adaptation that leads to all other adaptations that you really care about - Charles Staley_________________Thanks TimD

Don't you think it would be interesting to find out the optimal rep range/time length/intensity for recovery? I'm all for following what seems to give good results among top athletes, but studies can give additional insight.

Louie Simmons mentioned somewhere that he often does light weight for a ton of reps (sometimes hundreds) in order to increase blood circulation in the selected area and improve healing of muscles and tendons (for example, he would do long sessions with indian clubs to rehab/prehab his shoulders). I still haven't found any study backing that.

Does somebody has resources on this potentially very important subject?

Don't you think it would be interesting to find out the optimal rep range/time length/intensity for recovery? I'm all for following what seems to give good results among top athletes, but studies can give additional insight.

Light Loads/High Reps/Short Rest Periods

The focus needs to be in "flooding the muscle" with blood, using a load that does not tax you.

The combination of light load, high reps and short rest periods dramtically increases blood flow.

Garbage Man

One of the blood fuctions is to "take out the garbage". Thus, increasing the blood flow, more garbage is "taken out"...which enhances recovery.

Damming Up Blood Flow

When a muscle contracts during exercise it shut down blood flow to the muscles.

That means when you are performing high repetitions, very little blood flow enters the muscles.

Flooding The Muscles With Blood

When you stop performing the exercise, the dammed up blood then floods the muscles. In doing so, metabolites are "washed out" of the muscle, nutrients are shuttled in to the muscles...an anabolic enviroment is created for faster recovery.

Making It--Active Recovery

Too many individuals push the intensity of an Active Recovery session. When they do that, they over tax the body. It then turn Active Recovery session into an OVERTRAINING session.

DON'T do that.

Keep Light Days LIGHT!

One of the greatest powerlifter of all time was Chip McCain. At 220 lbs, McCain squated 816 lbs and deadlifted 799 lbs.

In going over training with McCain we discussed his "light training" weeks, Active Recovery week.

Rather than using percentages, McCain went by feel. As per McCain, "On light weeks, if the load begins to feel heavy, I STOP."

That because the light active week's ONLY purpose is to speed up recovery.

Driving A Car

Over time, you lean when to apply the brakes and stop at a red light. You assess the distance from the red light and how hard to brake.

That same assessment learning occurs with athletes. They know when to push it and when to back off.

Training Loads/Percentages, Reps, Rest Periods, Sets, etc

These are "Guidlines". Learn them and then learn to be introspective with your training.

alright. I got this new laptop and somewhere saw IPv4 and IPv6, and it was clearn I was using 4.. but, like much techy stuff, I thought, "that loosk like soemtihng ironman mentioned"thanks for cool link

Please note that your post has very little to do with the topic of the thread.

When you're new, it's best to lurk for a time, then maybe begin by asking a question or two, and then contribute an opinion only when you have something legitimate to offer. Many of your points above (water, frequent meals, No to fatty foods, late night meals) are just plain wrong.

_________________Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

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